Officer Survival Program

This is an opportunity for a professional and personal life change. Will you seize it?

On June 30th, we were asked this question …. Have you been thinking about it? I have. There are two key words that jump out at me ….. “opportunity” and “seize”. Using Microsoft Word’s Thesaurus tool, here’s some other meanings of these two words:

Opportunity = chance, prospect, opening
Seize = take control of, take advantage of

Using the above Thesaurus meanings and changing the above question to a statement, here’s what I came up with:

This is a CHANCE for you to TAKE CONTROL OF your professional and personal life.

The hard part to TAKING CONTROL OF is admitting you don’t have control. As humiliating for me as it was, I had to admit my eating was out of control ….. how else do you explain an extra 55 to 60 pounds! The humiliation still haunts me to this day ….. if only I had the courage to post a fat picture of me (humiliation at its best)!

But there’s a positive side to experiencing humiliation …. It’s the driving force that keeps me running in the other direction ….. HONOR.

If you want to be “Officer X”, here’s your opportunity.

If you are “Officer X”, here’s your opportunity to help your peers.

Humility to Honor ….. it’s a trip worth taking!

Speaking of Metabolism ...

In a recent newsletter I received from Fitness Magazine, one of the topics discussed was “metabolism”. Here are some “new metabolism-boosting strategies” provided in one of the articles:

1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.

2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!

3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.

4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!

One “old” metabolism-boosting strategy is EXERCISE! The Cardio will give you an immediate metabolic boost and the Strength Training will provide your body with a continual metabolic boost throughout the day. I workout alone and have been in a rut trying to come up with new workout ideas to stay motivated and to get better results. Well, I’m pleased to advise that my rut is over …… thanks to a post on Trinity Training’s website! Free group workout sessions being held right next door at Ty Warner Park in Westmont ...

Their workouts are challenging, but can always be scaled or adjusted to each person’s fitness levels. It is an encouraging group that expects you to bring a win-at-all-costs attitude. However, even with its intensity, it is a motivating and accepting group that believes a community of committed people of all fitness abilities is synergistic.

Click on the link below for full details. I’ve attended two sessions so far, and I will be attending a third session today after work!

http://trinitytraining.blogspot.com/2010/06/group-workouts-ty-warner-park-westmont.html

Upcoming Events

With the summer months comes more opportunity to challenge yourselves.  Here are a few Upcoming Events of interest.

Spartan 300 Challenge:  This is the famous workout used to get the actors in shape for the hit movie 300.  Hosted by Atlas CrossFit in Chicago.  For the $60 registration fee you receive a 1 on 1 instructed 300 Workout, a shirt, raffle ticket, and post workout bar and brunch at Bull and Bear.  For more information and to register click here.

Warrior Dash:  This 3.17 mile run is loaded with twelve (12) obstacles that you will have to climb, jump, crawl, and slop through. This event is hosted by CPX Sports in Joliet, IL.  For the $75 registration fee you will receive the opportunity to get filthy dirty and sweat like a warrior of old (as well as a cool looking viking helmet for the finishers).  There are several members and friends of the OBPD Fitness Committee already registered.  For more information and to register click here.

Men's Health URBANATHON and Festival:  This 9 mile road race has 6 obstacle course stations staggered though-out.  Taking place in Chicago along the lakefront the obstacles are located at well known points to include Navy Pier, McCormick Place and the Soldier Field stairs.  Registration is $90 or $150 for a team of 3 to complete as a relay.  For more information and to register click here.

Upcoming Event - The Maltz Challenge

Remember this quote I posted back in January ….

Believe in yourself. You gain strength, courage and confidence by every experience in which you stop to look fear in the face …. You must do that which you think you cannot do.

Well here’s my chance (and hopefully your chance) to look fear in the face --- specifically, the Maltz Challenge:

• 400 meter run
• 50 pull ups (alternate form for women)
• 100 meter Fireman's Carry or 200 meter Farmer's Walk with 50 lb dumbbells (25 for women)
• 50 dips
• 100 push ups (50 for women)
• 50 knees - to - elbows
• 100 sit ups
• 400 meter run

Click on this link to read about Master Sergeant Michael Maltz and to obtain more specific details on this upcoming event:

http://trinitytraining.blogspot.com/search/label/Maltz

Hope to see you there --- and remember …… Keep the faith!

2010 Fitness Challenge

Well everyone......looks like there are several officers looking to start off 2010 with a BANG!!! We have 12 officers signed up for the Choose to Lose Fitness Challenge at our Park District. It starts the first Week of January and ends the first week of March. It is a great balance of females/males......patrol/detectives/crime prevention.......and different shifts!

I am so excited these other 11 officers decided to join me in this journey!!!

This is a great way to get leaner....stronger....healthier.....and build morale !!!!

Good Luck to all!

Remember the fact that we all chose to do this makes us all winners!!!!

Upcoming Event - Baseline Testing

The Fitness Committee will be conducting Baseline Testing in January. Specific dates to come soon. We are encouraging every member of the department to participate in the testing process. These tests will only be used to gauge each officer's level of fitness. There is no Pass/Fail, or requirements that must be met. The results of these tests will be compared to later assessment tests which will be conducted on a yearly basis. This will only be done to show progress and improvement in your fitness level. All the tests we are using are validated tests which are recommended by IRMA. The tests are as follows:

1.5 Mile Run
300 Meter Sprint
Max Push Ups without stopping
Max Sit Ups in one minute
Vertical Leap

You will also have the ability to be measured for weight, BMI, and Body Fat %. All these test results are private and maintained only by YOU. Last March we had 12 individuals participate in the testing process. The Fitness Committee is hoping to see those individuals as well as a few new faces at the Testing. Good Luck!!

Upcoming Event-Fight For Air Climb

On Feb 14, 2010 the Fight For Air Climb will take place at the Oakbrook Terrace Tower. This charity event is held by the American Lung Association in order to fund research and education for Lung Disease. There is a registration fee of $15 if you register early enough and mandatory fundraising effort of $75 per climber. If you use the coupon code CLIP10 its only $10 to register. Several members of this committee have participated in the past, it is a great event. If there is enough interest a OBPD Fitness Group team could participate. For more information on this event check this link:

http://ala.convio.net/site/TR?fr_id=1272&pg=entry

Helpful training tips will be posted in the near future.

FIAT SWAT Completes Memorial Workout

On 10/6/09 FIAT SWAT participated in the SSG Smith Memorial Workout. It was decided the workout would be conducted in 4 man teams which worked out great. Every operator gave 110% during the workout and it shows in the photos. My goal is to make this a yearly fundraising event and open it up to more people. Here are the results:

Team #1: Lorek, Cates, Schlicher, G Pic - 23:06




Team #2: Shirley, Froggy, Father Finlon, Rojas - 23:30

Team #3: Lister, Hayes, El Smasho, Hurt - 25:07

Team #4: Wood, Johnson, McElroy, Bakken - 25:39

Great Job Everyone!

"Let me not mourn for men who have died fighting, but rather let me be glad that such heros have lived" - General George S Patton Jr

Update-Memorial Workout 10/8/09

Just a quick update regarding the Memorial Workout to take place on 10/8/09 in honor of SSG Shannon Smith. This Workout is designed as a Rescue Mission. Based on this there will be staggered start times as only one person can perform the Mission at a time. The start times will begin around 1115 hrs, I will be starting at 1140 hrs, the time of the attack against SSG Smith's vehicle. The Workout will take place near the Oak Brook Library. A buy in is not required, however, donations will be accepted at the event. SSG Smith's family is requesting any donations be made to the Cystic Fibrosis Foundation. Once the workout is complete I will make one group donation to the CFF from all of us. A letter is in the process of being completed to send to his family. I will have a card on scene if anyone would like to sign. See you on the 8th.

Lead, Follow, or Get Out of the Way!!!

The Hard Routine

The OBPD Fitness Committee along with friends Trinity Training Group and Fit For Duty are promoting the upcoming Hard Routine. We encourage everyone to participate in this event which is designed to lead each of us to a healthier lifestyle. See a member of the committee if you have any questions. More information to follow. Please read this post on Trinity Training Goup's website for more:

http://trinitytraining.blogspot.com/2009/09/wellness-campaign-fall-2009.html

Upcoming Event - October Memorial Workout (10/8/09)

http://www.adn.com/news/military/story/930116.html
http://www.marionstar.com/article/20090915/OBITUARIES/909150325

The OBPD Fitness Group's next Memorial Workout will take place on October 8 at 1140 hrs and 1415 hrs (if needed.) The exact workout is yet to be determined. I encourage everyone who can to participate. As always the workout will be scalable to your fitness level. This Memorial Workout will honor a very close friend and former team member from my time in the US Army, SSG Shannon M Smith.

Shannon Smith was one of the first soldier's I was responsible for as a new Team Leader and a close friend from our time at Ft Hood and in Bosnia. He entered the Army in 1997 and eventually became a Team Leader of the 178th Military Police Company. He conducted several missions supporting the Secret Service Tac Team and Sniper Team with the President of the United States. He performed as a Team Leader and Counter Sniper in Iraq for the 89th MP, completing over 500 protection missions in a combat environment.

SSG Smith also served as a Special Reactions Team, Protective Services, and High Risk Personnel Course Instructor training hundreds of Officers and other personnel annually. He was proudly selected as the Battle Field Hero for the 545th MP Co at the Nation Training Center at Ft Irwin, CA. As a squad leader he constantly challenged his team, serving as a coach and mentor.

SSG Smith was Killed in Action on September 8 at 1140 hrs this year in Baji, Iraq when the Hummvee he was riding in was struck by a RPG killing all inside the vehicle.

I am proud to facilitate this Memorial Workout and will do my best to Honor his legacy. I also plan on preparing a letter to his family expressing my condolences. In this letter I will mention this Workout and provide photos and results to show his family he will never be forgotten.

"Let me not mourn for men who have died fighting, but rather let me be glad that such heros have lived" - General George S Patton Jr

Thursday Challenges

The OBPD Fitness Committee has added a weekly event to our program-Thursday Challenges. These challenges will take place every Thursday in The Cage at start times of 1230 hrs and 1430 hrs to accomodate as many people as possible. The Challenge itself will be a Work Out designed to test your limits and push the envelope. These workouts, however, will be scalable so that everyone can participate.
Yesterday's "Altered Danny" Memorial Workout was the first of the Thursday Challenges and was a tough one but well worth it.
It is highly recommended that you post your times to the White Board and the comments section for the challenge. Remember, the time is a gauge for yourself, nobody will look down on you for a slower time. A slow time is better than no time at all!!

W.O.D. - 6/25/09 (Danny Dietz Memorial Workout)

Danny Dietz Memorial Workout
CrossFit Workout "Danny"


AFAP-10 Rounds

200m Run
5 Pull Ups
10 KB Swings
15 Push Ups

This is a CrossFit Workout developed in Honor of Petty Officer 2nd Class Danny Dietz. PO2 Dietz was killed in action alongside two other Navy Seals (Michael P . Murphy and Matthew Axelson) in Afghanistan on June 28th, 2005. To find out more about Danny Dietz look here: http://en.wikipedia.org/wiki/Danny_Dietz

This is the OBPD Fitness Group's 3rd installment of a Memorial Workout. Our goal is to hold one of these each month in honor of those who have fallen before us. If you have any suggestions for a memorial workout please let me know. This months event comes from LT Weber.

Upcoming Event-Danny Dietz Memorial Workout

http://en.wikipedia.org/wiki/Danny_Dietz

On 6/25/09 the W.O.D. will be the CrossFit Workout "Danny." This is a CrossFit Workout developed in Honor of Petty Officer 2nd Class Danny Dietz. PO2 Dietz was killed in action alongside two other Navy Seals (Michael P . Murphy-CrossFit Murph and Matthew Axelson) in Afghanistan on June 28th, 2005. To find out more about Danny Dietz look here: http://en.wikipedia.org/wiki/Danny_Dietz

The OBPD Fitness Group would like to hold one of these each month in honor of those who have fallen before us. If you have any suggestions for a memorial workout please let me know. This months event comes from LT Weber.

I would like to see us complete the workout as a group in the same fashion as the Police Memorial Workout. I think if we started at 1200 hrs it should give everyone working noons enough time to shower before shift. I will be seeking out the "regulars" to ensure we have a good turnout!!

Don't forget any "pain" you suffer from this event is temporary. The sacrifice made by these individuals in order for us to have the freedoms we have is FOREVER.

Police Memorial Workout Results

Thanks again to everyone who participated in the 2009 Police Memorial Workout. Oak Brook set the bar high with the best overall time and largest contingent of personnel participating!! This is a credit to each and every one of us! You can view the complete results at Trinity Training Group's website. Our results were:

-Mark King - 7:59 barbell, D/S Bruce K Lee, SD Riverside County CA, EOW: May 13, 2003.

-Andrew Franczak - 12:58 barbell, PO Eric DeWit, PD Matteson IL, EOW: Feb 17, 2003.

-Dave Kolzow - 8:13 barbell, PO James Manor, PD Las Vegas Metro NV, EOW: May 7, 2009.

-George Peterson - 8:46 barbell, PO Richard J Barth, PD Downers Grove IL, EOW: Mar 18, 1974.

-Jason Wood - 10:12 barbell, S/A Pete E Lackey, Illinois State Police, EOW: Nov 27, 1972.

-Jeff Weber - 6:37 barbell, PTLM Anthony Raymond, PD Hillside IL, EOW Oct 1, 1972.

-Jason Cates - 4:37 barbell, LT James B Waters, SD Chester County SC, EOW: May 9, 1970.

-Brian Duhig - 8:33 barbell, SGT John H Gilbert, PD Brockton MA, EOW: Mar 8, 1984.

-Bill Gabel - 5:38 barbell, PO Eric Kelly, PD Pittsburgh PA, EOW Apr 4, 2009

- Lou Perez - 12:59 barbell, PTLM Michael Browning, PD West Chicago IL, EOW: Apr 20, 1992

It is great to see us be able to get together as a group to honor the men and women who came before us. If you completed this workout another time please see or e-mail me your time and officer information so I can add it to our list. Great Job everyone.

Watch: http://blutube.policeone.com/Clip.aspx?key=B75FD101976451D6

W.O.D. - 5/15/09

Police Memorial Workout - "RANDY"
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html

75 Reps of 75 lbs (From Ground to Overhead with Full Extension)

This event was created by Lou Hayes and our friends at Trinity Training Group. The purpose is to honor those officers who have given their lives in the line of duty. There will be several of us completing the workout at their location. You MUST do this workout in memory of a specific officer who has lost his/her life this year. The name of that officer, the agency employed by, and end of watch date should be provided to the facilitators of this event. If you can't make it complete the workout in The Cage. If this is the case, please post your time, officer's name, agency, and end of watch date in the comments section.

This workout is based on the CrossFit Heroes workout Randy. It was named after Randal Simmons of LAPD SWAT, who was murdered in February 2008.

W.O.D. - 5/2/09 (MURPH FOR MILLER)

http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

The Pull Ups, Push Ups, and Air Squats may be done in segments (for example 20 sets of 5/10/15.) This is an extremely intense workout and may be scaled down as needed, do a Half-Murph or Quarter Murph. You may also sub Jumping Pull Ups or do band assisted Pull Ups at a 1 to 1 ratio. If Pull Ups are an issue sub with Inverted Rows at a 2 to 1 ratio.

Regardless of you fitness level please complete some form of this workout as it is in memory of a friend of our community who was killed in action in Afghanistan. See the above link for more information on the Murph for Miller. Several of us will be going to Tri-Cities CrossFit in St Charles to participate in this charity event, please come out and show your support. You can contact me with any questions.

If you can't make it out to the event, please post your time and which version you completed to this Post. I will make sure the Facilitators of this charity event are aware of our participation.

Oakland PD Fallen Hero Work Out-3/28/09

CrossFit Oakland is hosting a OPD Fallen Hero Work Out in memory of the four Oakland Police Dept Officers murdered. The workout is posted on our white board. You can do this workout in place of today's W.O.D. I participated with Lou Hayes this morning and hope some of our other Fitness Group Members do the same. See their website: http://www.crossfitoakland.com/ for more details. Also on their website is the directions if you want to donate to the trust funds set up for their families. Our prayers go out to the families and friends of Sgt Mark Dunakin, Ofc John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans, as well as, the rest of the OPD family.

Upcoming Events

Our friends Lou Hayes and Brian Melvin of Trinity Training Group will be hosting two seperate Memorial Work Outs in May.

The first is the Murph for Miller, in memory of friend Rob Miller who was killed in action on January 25, 2008 in Afghanistan. The workout is the Cross Fit Workout Murph: Run 1 Mile, 100 Pull Ups, 200 Push Ups, 300 Air Squats, Run 1 Mile. There will be the opportunity to scale this down to a Half Murph and assisted Murph. This event will take place at Cross Fit Tri-Cities on Saturday May 2nd between 0900 and 1600. See the below link for further information:
http://trinitytraining.blogspot.com/2009/02/murph-for-miller-2009.html

The second is the Police Memorial Workout. This workout will take place on Police Memorial Day, Friday May 15 at a to be determined location. This will consist of lifting 75 pounds from ground to full extension overhead. This is loosely based on the Cross Fit Workout Randy, named after LAPD SWAT Operator Randy Simmons. This workout MUST be done in honor of a fallen member of the law enforcement community. See the link below for further information:
http://trinitytraining.blogspot.com/2009/03/police-week-memorial-workout-friday-may.html

I plan on participating in both of these Workouts. Let's try and get a good showing from the OBPD Fitness Group at these events, they are for a great cause!!